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Senior SQT (49×16) Session added

May 29, 2017 @ 6:00 pm - 8:00 pm

Monday Night Training
Senior/U16
Bike Hire 1800-1820
Session 1830 to 2000
**All riders must be on the fence ready to roll at 1830**
Licence & Track Accreditation Required – Season Fees Apply
Coaches : Hugh Byrne / John Coates

 

Week  4  Session

Gearing 49×16   ‘Lactate Production’
2 x 15 min set s of 4 x 3 min effort with with 1 min rest

Pursuit Bars Welcome for this session

90 min

15 Warm up 5/5/5
10 min incl 5 min off bike

60 min (one set of groups riding – one group rolling)
(2 Groups alternate)
(1) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 1
(2) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 2
(3) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 1
(4) 15 Min – 3 minute effort starts on 0  4  8  12 (one min easy) Group 2

15 min between sets will be 3 minutes ,
Roll 3 minutes roll , off bike 7 min, and back up at end of groups 4th effort

 

Details

Date:
May 29, 2017
Time:
6:00 pm - 8:00 pm

Organizer

Sundrive Velodrome

Venue

Sundrive Velodrome
Sundrive Road, Dublin12, Ireland
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